Pada Prasar Paschimottanasana – Legs Spread back stretch pose

By Prana Yoga | In All Yoga Postures, Forward Bends, Hamstring Stretches, Hip Openers | on July 11, 2014

Pada – Legs
Prasar – Spread



  • Sit in Dandasana
  • Spread your legs as wide as possible.
  • Interlock the fingers behind the back.
  • Raise the arms up behind the back and exhale, bend forward over the right leg, keeping the arms straight.
  • Bring the nose towards the knee without bending the leg (do no strain, go as far down as possible).
  • Hold the position for 30 seconds breathing normally.
  • Inhale, raise the trunk and lower the arms.
  • Repeat on the other side.
  • Return to the center.
  • Exhale and bend forward bringing the forehead towards the floor in front of the body while raising the arms as high as possible without straining.
  • Hold the position for 30 seconds breathing normally.
  • Inhale, return to the upright position, lowering the arms.


  • Stretches hamstrings, spine, shoulders and hip joints
  • Massages the pancreas (good for diabetics)
  • Improves digestion
  • Can relieve menstrual discomfort
  • Reduces headache and anxiety and reduces fatigue
  • Can be used to improve fertility
  • Balance high blood pressure
  • Reduces insomnia, and sinusitis
  • Reduces abdominal fats and helps metabolism
  • Relieves anxiety and stress, calming the brain
  • Stretches the insides of the leg , the shoulder blades and opens the chest



By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.